RECIPE: Black Rice And Beans13th November 2015
Black Rice and Beans
Serves 4 | Prep 10 mins | Cook 35 mins
Traditionally rice and peas would be served on a Sunday. So why not do the same and have as an unusual side dish to your Sunday Roast. Try this with my Chicken Tequila.
There is loads of fibre, protein and phosphorous in this dish to help the digestive tract. Iron, copper, and antioxidants will certainly be stimulating the immune system in the right direction and all the folate will work with the antioxidants to help keep you feeling pretty working on your skin, eyes, hair, and liver!
A spoonful of black rice contains more antioxidants than that of blueberries. The anthocyanin antioxidants within the rice are linked with memory improvement, protection against heart disease and even cancer. Black rice is a fantastic source of Iron and also vitamin E.
177g of kidney beans will provide you with the following of your daily requirements; 57% folate, 45% fibre, 42% copper (great for the immune system), 38% manganese (good for bone production & skin integrity), 34% phosphorous (another one for bones but also digestion), 30% protein, 23% B1, 21% iron.The kidney bean is a good source of cholesterol-lowering fibre, along with many other beans. When beans are combined with whole grain rice, the kidney beans provide virtually fat-free high quality protein. Kidney beans can also increase your energy by replenishing iron stores. (SOURCE)
172g of black beans count for the following daily recommended intake; 64% folate (skin, liver, eyes, hair), 59% fibre, 40% copper, 38% manganese, 35% vitamin B1, 34% phosphorous, 30% protein, 30% magnesium, 20% iron. (source)
1 garlic clove, finely chopped
1 onion, finely chopped
1 carrot, finely chopped
1 celery stick, finely chopped
1 carton cooked black beans, drained (230g drained weight)
1 carton cooked kidney beans, drained (230g drained weight)
1 chicken stock cube (swap with veg stock if you’re vegetarian/vegan, or omit entirely)
Zest of ½ lemon grated finely
2 tbsp balsamic vinegar
- Get a big pan of boiling water on the go and begin to cook your black rice (the rice should take 30 minutes to cook). Add the stock cube to the water along with the rice.
- In a large saucepan, fry together over a medium-low heat the carrot, celery, and onion for 15 minutes or until soft. Take off the heat and keep to one side.
- Once the rice is cooked, drain and add to the saucepan with your softened vegetables, add in all the beans and the lemon zest and put back on the heat for 5 minutes mixing well.
- Stir in the balsamic vinegar and serve.